Monday, July 14
“You’re not going to get very far in life on the basis of what you already know. You’re going to advance in life by what you’re going to learn.”
—Charlie Munger
Announcements
Chris and Ben are out today. There are no 5:30am or 7:30am classes today.
12pm, 4:30pm, and 5:30pm are scheduled as normal.
5:30am will happen TUESDAY (this week only) to make-up for today.
7:30am will be back Tuesday and each day this week.
You can always check the Push Press app before heading out the door to confirm classes.
If you need an open gym code, let Ben know.
Thanks for rolling with our busy summer!
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
5-7 hip & back extensions
20 seconds of banded marching
10 squats (squat therapy style)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD, in remaining time (superset):
4 RFQ
Barbell Bent Over Row x 12
Candlesticks or GHD Sit-Ups
X 12
WOD
3 rounds of:
max rep Back Squats, 70% 1RM
max rep Strict Chin-ups
Run, 400 m
Rest 5 mins
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.